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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

SPORT

S1: Overhead Squat (2+1)

Every 2 minutes for 15 minutes (6 sets):

2 Squat Snatch + 1 Overhead Squat

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-4: Warm-Up

Minute 4: 2+1 @ 65%

Minute 6: 2+1 @ 70%

Minute 8: 2+1 @ 75%

Minute 10: 2+1 @ 75%+

Minute 12: 2+1 @ 75%+

Minute 14: 2+1 @ 75%+

*% based off 1RM Power Snatch, and are suggested percentages, do your best to add weight each set

S2: Heavy DB Thruster (AMRAP – Rounds and Reps)

12 min AMRAP

2 DB thrusters

4 Ring Dips (Girls 2)

6 DB hang cleans

8 cal assault (sub 16 cal on rower)

RX+ 70/50

RX 50/30

SP 40/20 Banded Ring dips

LIFE

L1: L1- 16 min EMOM (No Measure)

16 min EMOM

Min 1: 20 Stiff Legged Deadlifts w/KB

MIn 2: 20 Ball Slams

Min 3: 15/12 Cal row

Min 4: 20 banded clam shell lifts

CHALLENGE: 12 reps on first 2 min.

https://youtu.be/_3Rvwlk3BsA?t=1m59s

L2: Life – jumprope,mountain,step,jane,row (Time)

5 rounds

100 jump rope alt stagger step

80 mountain climbers

60 box step ups

40 Jane Fondas

20 cal row

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

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